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September 28, 2015

The 48 Worst Frozen Foods in America

Familiar with this scenario? You head to the frozen food section of your local grocery store, weight loss in mind. You plan to grab some frozen kale for a dinner side and frozen berries for your post-workout shake. You emerge ten minutes later with frozen low-cal pizzas and low-fat ice cream.

Those tantalizing options are marketed as nutritious and convenient, so we can't say we blame you. But many of them are healthy-eating enemies in disguise. Before your next trip down the aisle, see what nutritionists consider the worst "healthy" frozen foods, and what to swap them for instead.

Frozen Smoothie Packs

You might think you're being waistline-friendly by picking up pre-made smoothie packs, but you could be sabotaging your weight-loss efforts. “Many prepared smoothie packs utilize yogurt made with added sugars and colorings," says nutritionist Kayleen St. John, RD, at New York City's Natural Gourmet Institute. "Sometimes the fruit itself is even sweetened with added sugar.”

Eat This! Tip

St. John suggests buying unsweetened frozen fruit chunks and blending them into smoothies with plain yogurt, green tea or almond milk. For added convenience, freeze unsweetened coconut milk in ice cube trays the night before, so you can just toss them into your blender for an icy, refreshing drink.

Low-Calorie Frozen Prepared Entrees

Just because they're touted as portion controlled and low calorie, doesn't mean you should stock up on these. “Many frozen prepared entrees pack a surprising amount of sugar," says St. John. "Be especially cautious of the meals with sweet sauces — think teriyaki or sweet-and-sour."

Eat This! Tip

Instead of opting for pre-made, purchase frozen meal ingredients separately. “Buy frozen plain quinoa, frozen edamame and frozen broccoli, and add you own sauces and flavorings so you know all the ingredients,” suggests St. John.

Frozen Macaroni and Cheese

“Macaroni and cheese can potentially be healthy, but the frozen varieties tend to be laden with calories and fat, plus loads of preservatives to help keep it fresh,” says Toby Amidor, MS, RD, CDN, nutrition partner of The American Macular Degeneration Foundation at macular.org.

Eat This! Tip

“If you're craving macaroni and cheese, make a fresh batch using real cheese, and you can even mix in some fresh cauliflower or butternut squash,” suggests Amidor. This will give your meal an added nutrient boost from the veggies, and the fiber will leave you feeling fuller. Brands like Annie's now offer organic vegan shells and creamy sauce, free of artificial flavors and preservatives.

Frozen Burgers

Thinking you'll nestle a lean frozen burger patty in a lettuce wrap and top it with spinach and a scoop of guacamole? Sounds healthy in theory, but in practice, “One hamburger patty can enable you to ingest more than half of the daily recommended maximum for saturated fat and cholesterol," says Julieanna Hever, MS, RD, CPT, a plant-based dietitian and author of The Vegiterranean Diet and The Complete Idiot's Guide to Plant-Based Nutrition. "As well as chronic-disease-enhancing steroids and carcinogens created upon cooking.”

Eat This! Tip

"There are myriad options in the freezer section for all sorts of nutritious veggie burgers, some made with beans, grains, nuts, soy foods, and/or vegetables,” says Hever. Just make sure that your veggie burger alternatives aren't loaded with sodium, fillers and unfamiliar ingredients. Still want to stick with meat? Buy grass fed.

Chicken Nuggets

They bring back They bring back McDonald’s Happy Meal memories, and while you know they're not kale smoothies, just how bad could they be? Pretty bad. Though often presented as “all natural” and “gluten free,” don't be fooled. “Many varieties of this breaded and fried food not only contain fat, but specifically trans fat," says Amidor. "They tend to be high in calories, filled with preservatives and artificial fillers."

Eat This! Tip

“You can make your own baked nuggets using a touch of honey and whole wheat panko breadcrumbs, which keeps those nuggets nice and crunchy,” offers Amidor.

Frozen Muffin Tops

With the enticing prospect of slashing calories via portion control, it's easy to think these treats are a healthy splurge. “Although you may think you're getting fewer calories and less of a muffin, popular brands are made with a laundry list of ingredients, preservatives and additives,” says Amidor.

Eat This! Tip

Be wary, bran fans. "Some brands tout that they are high in fiber, but if you read the ingredient list, the fiber is added as an ingredient and not naturally found in such high amounts in the food ingredients used,” says Amidor.

Frozen French Fries

Hoping these are better than fast food? Probably not. “Potatoes are a healthy vegetable, but the way they're processed they end up being high in calories, salt, and fat,” says Amidor. And sweet potato fries don't get a free pass: “Many people think since they will cook at home without a fryer, they won't be “fried.” However, these products are already pre-fried, drenched in oil, then frozen to preserve them,” says nutritionist Lisa Hayim, MS, RD.

Eat This! Tip

You can reap the benefits of potatoes by roasting slices in the oven with a touch of olive oil and salt and pepper. "You can also make your own baked sweet potato fries, which taste darn delicious,” says Amidor.

Frozen Fish Filets

Throw these back. “Buying fish frozen is a great way to always have a good source of protein in the house. They last long, and can be flavored the way you want them,” says Hayim. But avoid anything breaded, or with labels like “beer battered”, or “crispy,” which pack on extra calories, fat and sodium.

Eat This! Tip

“Opt for either the fresh fish section or grilled filets,” suggests Hayim. Frozen shrimp without any additives is also a good bet.

Frozen Chicken Pot Pie

With labels boasting of “white meat” and “veggies from the garden,” coupled with pre-portioned sizes, it's easy to be tricked into thinking frozen chicken pot pies are a healthy freezer-aisle find. “These frozen fat bombs are loaded with almost half their calories from fat and half a day's worth of sodium," says Hever. "Not to mention the steroids, hormones, and cholesterol naturally found in chicken."

Eat This! Tip

“Instead, try a non-dairy, vegetable-filled pie from companies like Amy's. They also have a Shepherd's Pie and Tamale Pie,” says Hever.

Mrs. Paul's Fried Scallops

(13 scallops) 260 calories, 11 g fat (4 g saturated), 700 mg sodium, 12g proteinScallops are among the sea's greatest gifts to man. Spoiling them with the fryer treatment is an abomination. You end up with more calories from fat than protein.